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  6. Bean raw vs. Oregano

Bean raw vs. Oregano — In-Depth Nutrition Comparison

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How are bean raw and oregano different?

  • Bean raw is higher in folate, vitamin B1, and selenium; however, oregano is richer in vitamin K, iron, manganese, calcium, vitamin E, fiber, and vitamin B6.
  • Daily need coverage for vitamin K for oregano is 513% higher.
  • Bean raw contains 6 times more selenium than oregano. While bean raw contains 27.9µg of selenium, oregano contains only 4.5µg.
  • Oregano has a lower glycemic index (5) than bean raw (33).

Beans, pinto, mature seeds, raw and Spices, oregano, dried are the varieties used in this article.

Infographic

Bean raw vs Oregano infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more CopperCopper +41.1%
Contains more PhosphorusPhosphorus +177.7%
Contains less SodiumSodium -52%
Contains more SeleniumSelenium +520%
Contains more MagnesiumMagnesium +53.4%
Contains more CalciumCalcium +1313.3%
Contains more IronIron +625.8%
Contains more ZincZinc +18%
Contains more ManganeseManganese +334.7%
~equal in Potassium ~1260mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Contains more Vitamin CVitamin C +173.9%
Contains more Vitamin B1Vitamin B1 +302.8%
Contains more FolateFolate +121.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8595.2%
Contains more Vitamin B2Vitamin B2 +149.1%
Contains more Vitamin B3Vitamin B3 +295.2%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more Vitamin B6Vitamin B6 +120.3%
Contains more Vitamin KVitamin K +11001.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Oregano DV% diff.
Vitamin K 5.6µg 621.7µg 513%
Iron 5.07mg 36.8mg 397%
Manganese 1.148mg 4.99mg 167%
Calcium 113mg 1597mg 148%
Vitamin E 0.21mg 18.26mg 120%
Fiber 15.5g 42.5g 108%
Folate 525µg 237µg 72%
Vitamin B1 0.713mg 0.177mg 45%
Vitamin B6 0.474mg 1.044mg 44%
Selenium 27.9µg 4.5µg 43%
Phosphorus 411mg 148mg 38%
Copper 0.893mg 0.633mg 29%
Protein 21.42g 9g 25%
Vitamin B2 0.212mg 0.528mg 24%
Magnesium 176mg 270mg 22%
Vitamin B3 1.174mg 4.64mg 22%
Starch 34.17g 14%
Vitamin A 0µg 85µg 9%
Choline 66.2mg 32.3mg 6%
Saturated fat 0.235g 1.551g 6%
Polyunsaturated fat 0.407g 1.369g 6%
Fats 1.23g 4.28g 5%
Calories 347kcal 265kcal 4%
Vitamin C 6.3mg 2.3mg 4%
Potassium 1393mg 1260mg 4%
Zinc 2.28mg 2.69mg 4%
Vitamin B5 0.785mg 0.921mg 3%
Carbs 62.55g 68.92g 2%
Sodium 12mg 25mg 1%
Monounsaturated fat 0.229g 0.716g 1%
Fructose 0g 1.13g 1%
Protein per 100 calories 6.2g 3.4g N/A
Calories per 10 g protein 162kcal 294kcal N/A
Weight per 100 calories 29g 38g N/A
Unsaturated / Saturated Fat ratio 2.7 1.3 N/A
Net carbs 47.05g 26.42g N/A
Sugar 2.11g 4.09g N/A
Tryptophan 0.237mg 0.203mg 0%
Threonine 0.81mg 0.322mg 0%
Isoleucine 0.871mg 0.441mg 0%
Leucine 1.558mg 0.78mg 0%
Lysine 1.356mg 0.5mg 0%
Methionine 0.259mg 0.127mg 0%
Phenylalanine 1.095mg 0.449mg 0%
Valine 0.998mg 0.585mg 0%
Histidine 0.556mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +138%
Contains more WaterWater +14.1%
Contains more FatsFats +248%
Contains more CarbsCarbs +10.2%
Contains more OtherOther +126.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +212.7%
Contains more Poly. FatPolyunsaturated fat +236.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
22% 46% 28% 4%
Starch: 0 g
Sucrose: 0.91 g
Glucose: 1.9 g
Fructose: 1.13 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +117.6%
Contains more GlucoseGlucose +1361.5%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.